{"id":542204,"date":"2024-04-15T10:00:00","date_gmt":"2024-04-15T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=542204"},"modified":"2024-04-16T13:01:21","modified_gmt":"2024-04-16T11:01:21","slug":"9-cviku-na-zpevneni-bricha-s-posilovaci-gumou","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/","title":{"rendered":"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#Jak_si_vybrat_vhodnou_posilovaci_gumu\" title=\"Jak si vybrat vhodnou posilovac\u00ed gumu?&nbsp;\">Jak si vybrat vhodnou posilovac\u00ed gumu?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#Jak_cvicit_na_bricho_s_posilovaci_gumou\" title=\"Jak cvi\u010dit na b\u0159icho s posilovac\u00ed gumou?\">Jak cvi\u010dit na b\u0159icho s posilovac\u00ed gumou?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#Trenink_bricha_s_posilovaci_gumou\" title=\"Tr\u00e9nink b\u0159icha s posilovac\u00ed gumou\">Tr\u00e9nink b\u0159icha s posilovac\u00ed gumou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#10_nejucinnejsich_cviku_s_posilovaci_gumou_na_bricho\" title=\"10 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f s posilovac\u00ed gumou na b\u0159icho\">10 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f s posilovac\u00ed gumou na b\u0159icho<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00da\u010dinn\u00fdch cvik\u016f na b\u0159icho nen\u00ed nikdy dost. Krom\u011b sed-leh\u016f nebo plank\u016f m\u016f\u017eeme do tr\u00e9ninku za\u0159adit<strong> cviky s posilovac\u00ed gumou. <\/strong>Tu mo\u017en\u00e1 zn\u00e1te sp\u00ed\u0161 z tr\u00e9nink\u016f na pa\u017ee nebo z\u00e1da, ale v\u011b\u0159te, \u017ee dok\u00e1\u017ee po\u0159\u00e1dn\u011b prov\u011b\u0159it i b\u0159i\u0161\u00e1ky. Daj\u00ed se s n\u00ed d\u011blat cviky na <strong>p\u0159\u00edm\u00e9, \u0161ikm\u00e9 i spodn\u00ed b\u0159i\u0161n\u00ed svaly a st\u0159ed t\u011bla (core).<\/strong> V jednom tr\u00e9ninku tak komplexn\u011b procvi\u010d\u00edte cel\u00fd b\u0159i\u0161n\u00ed pek\u00e1\u010d neboli six-pack.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_si_vybrat_vhodnou_posilovaci_gumu\"><\/span>Jak si vybrat vhodnou posilovac\u00ed gumu?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u0161t\u011b p\u0159edt\u00edm, ne\u017e se pust\u00edme do samotn\u00e9ho tr\u00e9ninku, si \u0159ekneme n\u011bco ke spr\u00e1vn\u00e9mu v\u00fdb\u011bru <a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumy<\/a>. Ta toti\u017e existuj\u00ed v n\u011bkolika variant\u00e1ch. M\u016f\u017eete si zvolit <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-set-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu s uzav\u0159en\u00fdm obvodem<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dlouhou<\/a>, jej\u00ed\u017e konce pevn\u011b sv\u00e1\u017eete k sob\u011b. Pak je d\u016fle\u017eit\u00e9 vybrat tak\u00e9 spr\u00e1vn\u00fd odpor.<strong> \u010c\u00edm je guma pevn\u011bj\u0161\u00ed (tu\u017e\u0161\u00ed), t\u00edm m\u00e1 v\u011bt\u0161\u00ed odpor <\/strong>a tr\u00e9nink s n\u00ed bude n\u00e1ro\u010dn\u011bj\u0161\u00ed. Za\u010d\u00e1te\u010dn\u00edk\u016fm doporu\u010dujeme nejprve cvi\u010dit s ni\u017e\u0161\u00edmi odpory a \u010dasem z\u00e1t\u011b\u017e zvy\u0161ovat podle toho, jak budou s\u00edlit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve v\u00fdb\u011bru vhodn\u00e9 posilovac\u00ed gumy v\u0161ak hraje roli tak\u00e9 konkr\u00e9tn\u00ed cvik. Sami mo\u017en\u00e1 p\u0159ijdete na to, \u017ee na n\u011bkter\u00e9 cviky si klidn\u011b m\u016f\u017eete vz\u00edt i tu nejpevn\u011bj\u0161\u00ed gumu a jin\u00e9 budete schopni zvl\u00e1dat jen s nejni\u017e\u0161\u00edm odporem. Proto <strong>se m\u016f\u017ee hodit m\u00edt po ruce v\u00edce druh\u016f gum s odli\u0161n\u00fdmi odpory.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete zacvi\u010dit s posilovac\u00ed gumou i na pa\u017ee nebo nohy, \u00fa\u010dinn\u00e9 cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30 cvik\u016f s posilovac\u00ed gumou na cel\u00e9 t\u011blo.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"715\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1124x715.jpg\" alt=\"Jak si vybrat posilovac\u00ed gumu na cvi\u010den\u00ed?\" class=\"wp-image-542238\" title=\"Jak si vybrat posilovac\u00ed gumu na cvi\u010den\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1124x715.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-400x254.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1536x976.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-2048x1302.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cvicit_na_bricho_s_posilovaci_gumou\"><\/span>Jak cvi\u010dit na b\u0159icho s posilovac\u00ed gumou?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0165 u\u017e je va\u0161\u00edm c\u00edlem <a href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">six-pack<\/a>, nebo chcete zhubnout a zpevnit b\u0159icho, v\u017edy myslete na to, \u017ee nejlep\u0161\u00edch v\u00fdsledk\u016f dos\u00e1hnete pomoc\u00ed komplexn\u00edho p\u0159\u00edstupu. V prvn\u00ed \u0159ad\u011b je pot\u0159ebn\u00e9 <strong>m\u00edt v tr\u00e9ninku cviky, p\u0159i kter\u00fdch zapoj\u00edte p\u0159\u00edm\u00e9, p\u0159\u00ed\u010dn\u00e9 i \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly.<\/strong> D\u00edky tomu zapracujete na st\u0159edu t\u011bla i problematick\u00fdch parti\u00edch, jako je spodn\u00ed b\u0159icho nebo boky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K samotn\u00e9mu tr\u00e9ninku b\u0159icha je tak\u00e9 d\u016fle\u017eit\u00e9 \u0159\u00edct, \u017ee <strong>nejlep\u0161\u00edch v\u00fdsledk\u016f dos\u00e1hnete pravideln\u00fdm tr\u00e9ninkem.<\/strong> Z\u00e1rove\u0148 ale nen\u00ed vhodn\u00e9 tuto partii p\u0159et\u011b\u017eovat a tr\u00e9novat ka\u017ed\u00fd den, proto\u017ee by tak svaly nedostaly prostor na regeneraci. Za\u010d\u00e1te\u010dn\u00edk\u016fm se doporu\u010duje<strong> komplexn\u00ed tr\u00e9nink b\u0159icha odcvi\u010dit 2\u20133kr\u00e1t t\u00fddn\u011b,<\/strong> zat\u00edmco pokro\u010dil\u00fdm a\u017e 4kr\u00e1t. Cvi\u010den\u00ed pak nejl\u00e9pe podpo\u0159\u00edte tak\u00e9 kvalitn\u00edm <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00eddeln\u00ed\u010dkem<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete b\u0159icho tak\u00e9 zhubnout a vyr\u00fdsovat, pomohou v\u00e1m praktick\u00e9 tipy z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Cviky na b\u0159icho s posilovac\u00ed gumou\" class=\"wp-image-542255\" title=\"Cviky na b\u0159icho s posilovac\u00ed gumou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenink_bricha_s_posilovaci_gumou\"><\/span>Tr\u00e9nink b\u0159icha s posilovac\u00ed gumou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00ed\u017ee najdete 10 cvik\u016f na b\u0159icho s <a href=\"https:\/\/gymbeam.cz\/set-posilovacich-gum-resistance-5-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumou<\/a>. Rozhodn\u011b nemus\u00edte hned v r\u00e1mci jednoho tr\u00e9ninku odcvi\u010dit v\u0161echny. <strong>Sta\u010d\u00ed, kdy\u017e si vyberete 4 a ty budete pravideln\u011b alespo\u0148 2kr\u00e1t t\u00fddn\u011b cvi\u010dit v r\u00e1mci va\u0161eho celkov\u00e9ho pl\u00e1nu. <\/strong>M\u016f\u017eete je cvi\u010dit zvl\u00e1\u0161\u0165 v r\u00e1mci samotn\u00e9 tr\u00e9ninkov\u00e9 jednotky, ale tak\u00e9 je klidn\u011b p\u0159idejte k jin\u00e9 svalov\u00e9 partii, t\u0159eba k pa\u017e\u00edm a z\u00e1d\u016fm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010det opakov\u00e1n\u00ed ka\u017ed\u00e9ho cviku je <strong>8\u201320 (na ka\u017edou stranu), kter\u00e9 odcvi\u010d\u00edte ve 3\u20134 s\u00e9ri\u00edch. <\/strong>Za\u010dn\u011bte s ni\u017e\u0161\u00edmi po\u010dty opakov\u00e1n\u00ed i s\u00e9ri\u00ed a pak postupn\u011b p\u0159id\u00e1vejte. To stejn\u00e9 plat\u00ed pro odpor gumy, za\u010dn\u011bte s ni\u017e\u0161\u00edm a a\u017e se na to budete c\u00edtit, vyzkou\u0161ejte vy\u0161\u0161\u00ed. Z\u00e1t\u011b\u017e ale zvy\u0161ujte pouze v p\u0159\u00edpad\u011b, \u017ee v\u00e1m to nepokaz\u00ed techniku. Ta je toti\u017e pro dosa\u017een\u00ed v\u00fdsledk\u016f kl\u00ed\u010dov\u00e1.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud nev\u00edte, jak si tr\u00e9nink na b\u0159icho sestavit, <strong>vyzkou\u0161ejte t\u0159eba HIIT nebo kruhov\u00fd tr\u00e9nink.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4\u20136 cvik\u016f&nbsp;<\/li>\n\n\n\n<li>30 sekund cvi\u010d\u00edte jeden cvik a pak 30 sekund odpo\u010d\u00edv\u00e1te<\/li>\n\n\n\n<li>n\u00e1sleduje dal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161ech m\u00e1te hotovou jednu s\u00e9rii<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/li>\n\n\n\n<li>takto odcvi\u010dte 3\u20134 s\u00e9rie<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Kruhov\u00fd tr\u00e9nink:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4\u20136 cvik\u016f&nbsp;<\/li>\n\n\n\n<li>postupn\u011b odcvi\u010d\u00edte 8\u201320 opakov\u00e1n\u00ed od ka\u017ed\u00e9ho cviku<\/li>\n\n\n\n<li>takto odcvi\u010d\u00edte 3\u20134 s\u00e9rie<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S t\u00edm, jak si vytvo\u0159it vlastn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny.<\/strong><\/a><\/li>\n\n\n\n<li>Pro ka\u017ed\u00e9ho, kdo cvi\u010d\u00ed p\u0159ev\u00e1\u017en\u011b doma, m\u00e1me zase \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_nejucinnejsich_cviku_s_posilovaci_gumou_na_bricho\"><\/span>10 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f s posilovac\u00ed gumou na b\u0159icho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krom\u011b <a href=\"https:\/\/gymbeam.cz\/set-posilovacich-gum-resistance-5-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumy<\/a> si na tr\u00e9nink nachystejte tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017eku<\/a>. P\u0159ed samotn\u00fdm tr\u00e9ninkem se nezapome\u0148te<strong> lehce zah\u0159\u00e1t <\/strong>(b\u011bh na m\u00edst\u011b nebo sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>). <strong>Pot\u00e9 rozh\u00fdbejte cel\u00e9 t\u011blo<\/strong> t\u00edm, \u017ee prokrou\u017e\u00edte velk\u00e9 klouby. Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti v\u011bnujte p\u00e1r minut protahov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. P\u0159itahov\u00e1n\u00ed nohou v le\u017ee (Banded Bicycles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na <a href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a posilovac\u00ed gumu nasa\u010fte na chodidla. Pak si lehn\u011bte na z\u00e1da a pa\u017ee polo\u017ete vedle t\u011bla. Aktivujte b\u0159i\u0161n\u00ed svaly a zvedn\u011bte nata\u017een\u00e9 nohy nad zem. Chodidla dr\u017ete od sebe tak, aby posilovac\u00ed guma z\u016fstala napjat\u00e1.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Voln\u011b d\u00fdchejte a nejprve pokr\u010dte jednu nohu a p\u0159it\u00e1hn\u011bte ji sm\u011brem k hlav\u011b. Druhou narovnanou nohou z\u00e1rove\u0148 tla\u010dte proti odporu gumy v opa\u010dn\u00e9m sm\u011bru. Pak nohy plynule vyst\u0159\u00eddejte. Takto pokra\u010dujte a\u017e do odcvi\u010den\u00ed cel\u00e9 s\u00e9rie.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, zved\u00e1n\u00ed zad z podlo\u017eky.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Alternating-press.gif\" alt=\"Cvik p\u0159itahov\u00e1n\u00ed nohou v le\u017ee \" class=\"wp-image-542273\" title=\"Cvik p\u0159itahov\u00e1n\u00ed nohou v le\u017ee \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Narovn\u00e1v\u00e1n\u00ed jedn\u00e9 nohy v le\u017ee (Banded Lying One Leg Extension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na podlo\u017eku a <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-resistance-band-soft-gymbeam.html\" class=\"ek-link\">posilovac\u00ed gumu<\/a> nasa\u010fte na chodidla. Pak si lehn\u011bte na z\u00e1da, pa\u017ee pokr\u010dte a prsty polo\u017ete za u\u0161i dlan\u011bmi vp\u0159ed. Aktivujte b\u0159i\u0161n\u00ed svaly, zvedn\u011bte nohy a pokr\u010dte je do \u00fahlu 90 stup\u0148\u016f. Chodidla dr\u017ete od sebe tak, aby posilovac\u00ed guma z\u016fstala napjat\u00e1.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem za\u010dn\u011bte jednou nohou tla\u010dit do gumy, rovnejte ji a\u017e do t\u00e9 pozice, kdy se patou lehce dotknete podlo\u017eky. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm na stejnou nohu. Po odcvi\u010den\u00ed s\u00e9rie prove\u010fte cvik i na druhou nohu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, zved\u00e1n\u00ed zad z podlo\u017eky.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Isolated-bicycles.gif\" alt=\"Cviky s gumou na b\u0159icho\" class=\"wp-image-542321\" title=\"Cviky s gumou na b\u0159icho\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Zved\u00e1n\u00ed nohou v le\u017ee (Banded Lying Leg Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na podlo\u017eku a <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-resistance-band-hard-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a> nasa\u010fte na chodidla. Pak si lehn\u011bte na z\u00e1da a pa\u017ee polo\u017ete vedle t\u011bla. Hlavu m\u016f\u017eete nechat zvednutou nebo ji polo\u017ete na podlo\u017eku. Aktivujte b\u0159i\u0161n\u00ed svaly a zvedn\u011bte nata\u017een\u00e9 nohy p\u00e1r centimetr\u016f nad zem. Chodidla dr\u017ete od sebe tak, aby posilovac\u00ed guma z\u016fstala napjat\u00e1.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem kontrolovan\u011b p\u0159ibli\u017eujte nata\u017een\u00e9 nohy sm\u011brem k hlav\u011b. Soust\u0159e\u010fte se na udr\u017een\u00ed zad celou plochou na podlo\u017ece. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, zved\u00e1n\u00ed zad z podlo\u017eky.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Slow-legs-lift.gif\" alt=\"Cvik zved\u00e1n\u00ed nohou v le\u017ee \" class=\"wp-image-542401\" title=\"Cvik zved\u00e1n\u00ed nohou v le\u017ee \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Plank s kroky do stran (Banded Plank With Side Steps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a posilovac\u00ed gumu nasa\u010fte na chodidla. Pak si klekn\u011bte a p\u0159ejd\u011bte do planku na nata\u017een\u00fdch pa\u017e\u00edch.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem ud\u011blejte jednou nohou krok do strany, pak se s n\u00e1dechem vra\u0165te zp\u011bt a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nejprve odcvi\u010dte s\u00e9rii na jednu nohu a pak na druhou.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Plank-stepouts.gif\" alt=\"Cviky plank s kroky do stran \" class=\"wp-image-542369\" title=\"Cviky plank s kroky do stran\"\/><\/figure>\n<\/div>\n\n\n<p>Pokud chcete do tr\u00e9ninku za\u0159adit tak\u00e9 dal\u0161\u00ed druhy planku, najdete je v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>24 nejefektivn\u011bj\u0161\u00edch variant planku.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. P\u0159\u00edtahy kolene k lokti v planku (Banded Plank Knee To Elbow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na podlo\u017eku a posilovac\u00ed gumu nasa\u010fte na chodidla. Pak si klekn\u011bte a p\u0159ejd\u011bte do planku na nata\u017een\u00fdch pa\u017e\u00edch.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pokr\u010dte jednu nohu a p\u0159it\u00e1hn\u011bte ji sm\u011brem k lokti opa\u010dn\u00e9 pa\u017ee. V t\u00e9to pozici 1\u20132 sekundy vydr\u017ete a sna\u017ete se maxim\u00e1ln\u011b aktivovat b\u0159i\u0161n\u00ed svaly. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nejprve odcvi\u010dte s\u00e9rii na jednu nohu a pak na druhou.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Mountain-climber.gif\" alt=\"Cvik p\u0159\u00edtahy kolene k lokti v planku \" class=\"wp-image-542353\" title=\"Cvik p\u0159\u00edtahy kolene k lokti v planku\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Zkracova\u010dky v bo\u010dn\u00edm planku (Banded Side Plank Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na podlo\u017eku a <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-resistance-band-medium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a> nasa\u010fte na chodidla. Pak se polo\u017ete na bok a spodn\u00ed pa\u017ei nat\u00e1hn\u011bte p\u0159ed sebe, aby v\u00e1m byla oporou. Druhou pa\u017ei pokr\u010dte a dlan\u00ed se lehce dr\u017ete za hlavu. Nohy m\u016f\u017eete m\u00edrn\u011b pokr\u010dit a zvedn\u011bte je p\u00e1r centimetr\u016f nad zem.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pokr\u010dte horn\u00ed nohu a sna\u017ete se koleno p\u0159it\u00e1hnout k lokti. V krajn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e s maxim\u00e1ln\u00ed aktivac\u00ed b\u0159i\u0161n\u00edch sval\u016f. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po dokon\u010den\u00ed s\u00e9rie se p\u0159eto\u010dte na opa\u010dnou stranu a cvi\u010dte stejn\u011b.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Lying-side-crunches.gif\" alt=\"Cvik zkracova\u010dky v bo\u010dn\u00edm planku \" class=\"wp-image-542337\" title=\"Cvik zkracova\u010dky v bo\u010dn\u00edm planku \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Kroky v planku s pokr\u010den\u00fdma nohama (Banded Bear Plank Steps)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na podlo\u017eku a <a href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a> nasa\u010fte nad kolena. Pak p\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech a zvedn\u011bte kolena p\u00e1r centimetr\u016f nad podlo\u017eku. Hlava z\u016fst\u00e1v\u00e1 v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem ud\u011blejte jednou nohou mal\u00fd krok vp\u0159ed, aby se posilovac\u00ed guma nat\u00e1hla. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy. Hned nava\u017ete opakov\u00e1n\u00edm na druhou nohu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bear-walk.gif\" alt=\"Cvik kroky v planku s pokr\u010den\u00fdma nohama \" class=\"wp-image-542289\" title=\"Cvik kroky v planku s pokr\u010den\u00fdma nohama \"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Pokl\u00e1d\u00e1n\u00ed pat v le\u017ee (Banded Lying Heel Taps)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na podlo\u017eku a posilovac\u00ed gumu nasa\u010fte nad kolena. Pak si lehn\u011bte na z\u00e1da, zvedn\u011bte nohy a pokr\u010dte je do 90 stup\u0148\u016f. Hlava z\u016fst\u00e1v\u00e1 na podlo\u017ece a ruce pod\u00e9l t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem za\u010dn\u011bte pokl\u00e1dat jednu pokr\u010denou nohu. Patou se dotkn\u011bte podlo\u017eky a pak se vra\u0165te do v\u00fdchoz\u00ed polohy. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nejprve odcvi\u010dte s\u00e9rii na jednu nohu a pak na druhou.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zved\u00e1n\u00ed zad z podlo\u017eky, nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Heel-taps.gif\" alt=\"Cvik pokl\u00e1d\u00e1n\u00ed pat v le\u017ee \" class=\"wp-image-542305\" title=\"Cvik pokl\u00e1d\u00e1n\u00ed pat v le\u017ee\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. P\u0159itahov\u00e1n\u00ed nohy ve stoje (Banded Standing Leg Side Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu si nasa\u010fte na chodidla a postavte se p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich bok\u016f, aby byla guma napjat\u00e1. Pa\u017ee pokr\u010dte v loktech a ruce dejte k hlav\u011b tak, aby dlan\u011b sm\u011b\u0159ovaly vp\u0159ed.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem p\u0159it\u00e1hn\u011bte koleno jedn\u00e9 nohy k lokti. V horn\u00ed pozici za\u0159a\u010fte 1\u20132sekundovou v\u00fddr\u017e a sna\u017ete se maxim\u00e1ln\u011b aktivovat \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nejprve odcvi\u010dte s\u00e9rii na jednu nohu a pak na druhou.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159edkl\u00e1n\u011bn\u00ed, nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Standing-leg-raisings.gif\" alt=\"Cvik p\u0159itahov\u00e1n\u00ed nohy ve stoje \" class=\"wp-image-542417\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Rolov\u00e1n\u00ed (Banded Hollow Hold Roll)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na podlo\u017eku a gumu si nasa\u010fte na p\u0159edlokt\u00ed. Pot\u00e9 si lehn\u011bte na z\u00e1da, vzpa\u017ete a nohy m\u016f\u017eete lehce pokr\u010dit v kolenou. Odtahujte od sebe ruce tak, aby byla guma st\u00e1le v nap\u011bt\u00ed. Aktivujte st\u0159ed t\u011bla a dr\u017ete pa\u017ee i nohy p\u00e1r centimetr\u016f nad podlo\u017ekou.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem se za\u010dn\u011bte rolovat na jednu stranu. Sna\u017ete se st\u00e1le dr\u017eet pevn\u00e9 t\u011blo. Ud\u011blejte jednu a\u017e dv\u011b oto\u010dky na jednu stranu, nadechn\u011bte se a s dal\u0161\u00edm v\u00fddechem se zase vra\u0165te zp\u011bt.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00e1 aktivace st\u0159edu t\u011bla.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Rolling.gif\" alt=\"Cvik rolov\u00e1n\u00ed s posilovac\u00ed gumou\" class=\"wp-image-542385\" title=\"Cvik rolov\u00e1n\u00ed s posilovac\u00ed gumou\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud hled\u00e1te dal\u0161\u00ed cviky na boky, \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly nebo core jen s vlastn\u00ed vahou, najdete je v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee se chcete zam\u011b\u0159it na spodn\u00ed b\u0159icho. Nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou.<\/strong><\/a><\/li>\n\n\n\n<li>Na b\u0159icho si m\u016f\u017eete tak\u00e9 zacvi\u010dit s gymnastick\u00fdm m\u00ed\u010dem podle \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s fit m\u00ed\u010dem.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Tr\u00e9nink b\u0159i\u0161n\u00edch sval\u016f si m\u016f\u017eete zpest\u0159it tak\u00e9 s medicinbalem podle \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nejlep\u0161\u00edch cvik\u016f s medicinbalem na b\u0159icho.<\/a><\/strong><\/li>\n\n\n\n<li>Inspiraci na tr\u00e9nink b\u0159icha s pom\u016fckami i bez nich najdete tak\u00e9 v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nejlep\u0161\u00edch cvik\u016f na b\u0159icho.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud je va\u0161\u00edm snem m\u00edt viditeln\u00fd six-pack a zaj\u00edm\u00e1 v\u00e1s, jak toho dos\u00e1hnout, praktick\u00e9 rady najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/osvedceny-navod-na-six-pack-pro-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osv\u011bd\u010den\u00fd n\u00e1vod na six-pack pro za\u010d\u00e1te\u010dn\u00edky<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li>Zaj\u00edm\u00e1 v\u00e1s, na jak\u00e9 procento tuku je pot\u0159eba zhubnout pro viditeln\u00e9 b\u0159i\u0161\u00e1ky? Dozv\u00edte se to z \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kolik procent t\u011blesn\u00e9ho tuku mus\u00edme m\u00edt, abychom vid\u011bli b\u0159i\u0161n\u00ed svaly?&nbsp;<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0159azen\u00ed cvik\u016f s posilovac\u00ed gumou m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak si<strong> zpest\u0159it tr\u00e9nink, zabr\u00e1nit stagnaci a z\u00edskat lep\u0161\u00ed v\u00fdsledky. <\/strong>Pos\u00edl\u00edte d\u00edky nim komplexn\u011b cel\u00e9 b\u0159icho i st\u0159ed t\u011bla. M\u016f\u017eete je p\u0159idat k posilov\u00e1n\u00ed jin\u00e9 \u010d\u00e1sti t\u011bla nebo si je zacvi\u010dit samostatn\u011b alespo\u0148 2kr\u00e1t t\u00fddn\u011b. V p\u0159\u00edpad\u011b, \u017ee z\u00e1rove\u0148 uprav\u00edte stravu a nech\u00e1te sval\u016fm prostor na dostate\u010dnou regeneraci, v\u00fdsledky je\u0161t\u011b v\u00edce podpo\u0159\u00edte. Ud\u011bl\u00e1te tak v\u0161e podstatn\u00e9 pro dosa\u017een\u00ed va\u0161ich c\u00edl\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink b\u0159icha s posilovac\u00ed gumou.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak na tr\u00e9nink b\u0159icha s posilovac\u00ed gumou? V \u010dl\u00e1nku najdete \u00fa\u010dinn\u00e9 cviky na p\u0159\u00edm\u00e9, \u0161ikm\u00e9 i spodn\u00ed b\u0159i\u0161n\u00ed svaly a procvi\u010d\u00edte tak\u00e9 st\u0159ed t\u011bla.<\/p>\n","protected":false},"author":129,"featured_media":542205,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6309,6405,7113,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-542204","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-bricho","9":"tag-cviky-cs","10":"tag-posilovaci-gumy","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak si zacvi\u010dit na b\u0159icho s posilovac\u00ed gumou? Cviky na st\u0159ed t\u011bla, boky i spodn\u00ed b\u0159icho, kter\u00e9 se hod\u00ed i na dom\u00e1c\u00ed cvi\u010den\u00ed. Tr\u00e9nink b\u0159icha pro \u017eeny i mu\u017ee.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak si zacvi\u010dit na b\u0159icho s posilovac\u00ed gumou? Cviky na st\u0159ed t\u011bla, boky i spodn\u00ed b\u0159icho, kter\u00e9 se hod\u00ed i na dom\u00e1c\u00ed cvi\u010den\u00ed. Tr\u00e9nink b\u0159icha pro \u017eeny i mu\u017ee.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-15T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-16T11:01:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou\",\"datePublished\":\"2024-04-15T08:00:00+00:00\",\"dateModified\":\"2024-04-16T11:01:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/\"},\"wordCount\":2668,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png\",\"keywords\":[\"b\u0159icho\",\"cviky\",\"posilovac\u00ed gumy\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/\",\"name\":\"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png\",\"datePublished\":\"2024-04-15T08:00:00+00:00\",\"dateModified\":\"2024-04-16T11:01:21+00:00\",\"description\":\"Jak si zacvi\u010dit na b\u0159icho s posilovac\u00ed gumou? Cviky na st\u0159ed t\u011bla, boky i spodn\u00ed b\u0159icho, kter\u00e9 se hod\u00ed i na dom\u00e1c\u00ed cvi\u010den\u00ed. Tr\u00e9nink b\u0159icha pro \u017eeny i mu\u017ee.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou - GymBeam Blog","description":"Jak si zacvi\u010dit na b\u0159icho s posilovac\u00ed gumou? Cviky na st\u0159ed t\u011bla, boky i spodn\u00ed b\u0159icho, kter\u00e9 se hod\u00ed i na dom\u00e1c\u00ed cvi\u010den\u00ed. Tr\u00e9nink b\u0159icha pro \u017eeny i mu\u017ee.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/","og_type":"article","og_title":"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou - GymBeam Blog","og_description":"Jak si zacvi\u010dit na b\u0159icho s posilovac\u00ed gumou? Cviky na st\u0159ed t\u011bla, boky i spodn\u00ed b\u0159icho, kter\u00e9 se hod\u00ed i na dom\u00e1c\u00ed cvi\u010den\u00ed. Tr\u00e9nink b\u0159icha pro \u017eeny i mu\u017ee.","og_url":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/","og_site_name":"GymBeam Blog","article_published_time":"2024-04-15T08:00:00+00:00","article_modified_time":"2024-04-16T11:01:21+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou","datePublished":"2024-04-15T08:00:00+00:00","dateModified":"2024-04-16T11:01:21+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/"},"wordCount":2668,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png","keywords":["b\u0159icho","cviky","posilovac\u00ed gumy","tr\u00e9nink"],"articleSection":["Cviky a tr\u00e9ninky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/","url":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/","name":"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png","datePublished":"2024-04-15T08:00:00+00:00","dateModified":"2024-04-16T11:01:21+00:00","description":"Jak si zacvi\u010dit na b\u0159icho s posilovac\u00ed gumou? Cviky na st\u0159ed t\u011bla, boky i spodn\u00ed b\u0159icho, kter\u00e9 se hod\u00ed i na dom\u00e1c\u00ed cvi\u010den\u00ed. Tr\u00e9nink b\u0159icha pro \u017eeny i mu\u017ee.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png","width":1200,"height":628,"caption":"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/542204","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=542204"}],"version-history":[{"count":10,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/542204\/revisions"}],"predecessor-version":[{"id":738594,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/542204\/revisions\/738594"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/542205"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=542204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=542204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=542204"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=542204"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=542204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}